12-28-2015

A1 Back Squat; 5.5.3.3
A2 Jump to hollow and 5 sec. hold + strict pull up (-2) + 5 sec. 3 sec. hold on last rep and 5 sec. lower x 4 sets
+
10 minute amrap
50ft. plate OH walking lunge step, 45/25#
30 double unders

finisher:
arch ups x 15×2
tuck hold x 30 sec. x 2